What to Pack?

Planning and packing meals ahead of time will ensure you get the proper nutrition for your body. There are several strategies you can use to make lunch preparations a little easier.

Pack your dinner leftovers from the night before

Purchase or prepare pre-cut fruit and vegetables and put them in containers at the beginning of the week to save time

Reserve a drawer at your workplace to keep lunch supplies such as reusable containers, baggies, drinking bottles and utensils in easy reach

Sandwich Ideas

If you like sandwiches, consider mixing and matching from the categories below as a start:

Bread/Wraps

Protein

Fillings

Condiments

Whole grain bread

Ham

Lettuce

Light mayo

Tortillas

Turkey

Tomato

Light cream cheese

Pita bread

Roast beef

Cucumber

Jam/Honey

buns

Shredded pork

Onion

Pickles

Bagels

Chicken

Sprouts

Mustard

Egg salad

Avocado

Tofu

Black beans

Hummus

Salsa

Peanut butter

Cheese

Skip the chips as a side, and make sure you have fruits and vegetables. A few possibilities include:

Fruits

Vegetables

Orange

Beans

Raspberries

Tomato

Strawberries

Pepper

Blueberries

Carrots

Apple

Celery

Pineapple

Cucumber

Grapes

Cauliflower

Banana

Broccoli

Watermelon

Zucchini

And don't forget dessert! Even a healthy diet can include some sweet treats such as low-fat pudding, applesauce, or a mini candy bar.

Snacks

When you're packing your lunch, be sure to include snacks. Having healthy snacks during the day are important to maintain blood sugar levels to prevent fatigue, boost your metabolism and help with weight maintenance and loss. Aim for 100 - 150 calories or less. Pay attention to portions and serving sizes though, because it can be easy to over-indulge. A few snack ideas include: